CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Aim for 2 Sets on the First Bar, 3 Sets on the second bar and then quick singles on the last bar. Push the Run and set a steady pace on the Box Jumps.

COMPETE | PART 1

EMOM x 12 MINUTES (AMRAP – Reps)

MIN 1 – 15-20 GHD Sit-Ups

MIN 2 – 12-16 Alt. Pistols

MIN 3 – Max Legless Rope Climbs

MIN 4 – Rest

(Score is Total Reps of Legless Rope Climbs)

GOAL: RPE 8 | Pick your numbers and stay consistent. Think of the Sit-Ups and Pistols as our skill work today and pushing the Legless Rope Climbs.

COMPETE | PART 2

4 SETS (Time)

20/15 Cal Bike

-Rest 1:00-

(Score is Slowest Set)

GOAL: RPE 8 | Goal is a 1:1 Work to Rest ratio. Push the bike hard and aim to finish in a minute or less.